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7 tips from a running coach for beginners

7 tips from a running coach for beginners

1. How to choose running shoes?

Backdrop in sneakers should be hard. And it is better to choose sneakers also with hard inserts at the top in the front. During the run, the foot should feel like a support, because the sole on the side of the heel should be 2 cm thick.

In sneakers with thin soles (“marathons”), professionals usually run at high-speed trainings and competitions (usually on asphalt).

Sneakers with heavily grooved soles (trail) are good for running on difficult terrain: this sole provides good grip. However, on a flat surface they will hang weights on their feet, because the additional thickness of the sole visibly weights them up.
You should not run in sneakers with “bare” (worn out from the use) sole: and the damping qualities are lost, and even on a slightly damp surface you will slip, which is fraught with injuries.

2. Where better to run?

For me, the forest path comes first. It is pleasant to the eye, and the natural surface irregularities do not allow to switch off, they make you constantly think about the technique of running. Such training teaches to feel the surface.

In addition, soft surfaces are less traumatic for joints and ligaments, because they absorb shock when falling.
As for the grass, it hides bumps and you have to be extremely attentive.
In second place – asphalt. Asphalt road, as a rule, smooth, so you can increase the speed. On the other hand, the asphalt is quite a hard surface and run on it, especially with the wrong technique of running, is very traumatic.

So, choosing asphalt, be sure to engage in strengthening exercises for the back and leg joints, as well as improve the technique of running.
In third place is the stadium. Running through it is boring, because all the time you run around the circle.

But there are two advantages: a soft surface (if the coating is rubber, less risk of injury) and marking. Usually on the racetracks of the stadium it is every 100 m. And you know exactly what distance you ran.

Therefore, it is convenient to prepare for competitions at the stadium (to work out accelerations, intervals, and tempo run).
You can run on the snow. This is a good strength training: as the leg often fails, it must be specifically fixed, that is, make some effort.

I do not recommend running on ice: the risk of injury is too great.

In extreme cases, the treadmill will do in the gym. But on the track the shin and the foot do not work, the most important phase of the run is practically absent – the jog. The runner just rearranges his legs, and the tape moves under him.

Although for training the cardiovascular and respiratory systems, this option is suitable.

3. How to train correctly?

First, it is better to alternate running with walking. For example, a day of 10 minutes of running / day of walking is 20-40 minutes or during one workout 5 minutes of running / 2 minutes of walking and so 3-4 times. After a month and a half with a gradual increase in load, you will run 2-3 times a week for 30-40 minutes.

This is enough to be in good shape and consistently train the cardiovascular and respiratory systems.
Part of the workout can be used for special running exercises that improve running technique. Videos can be found on the Internet.

The correct (soft and smooth) technique of running is also injury prevention.
Be sure to perform exercises to strengthen the muscles of the abdomen, arms, legs, strengthen the ligaments of the musculoskeletal system and back muscles: they account for the main load. This will help to compensate for the strong shock the body receives when running.

In addition, strength training increases overall tone.
Before training, knead the joints and ligaments. Start by turning your head, then turn it with your hands, pelvis, knees, ankle. Then proceed to the actual training.

Finish training stretching. This will calm the nervous system and restore tired muscles.

The main thing is to pay attention to all the muscles that have worked: the calf muscles, the muscles of the back of the thigh, the front of the thigh, the buttock, the back (including pulling the spine, which was subjected to a strong impact load: good exercise – yoga plow pose).

4. What is forbidden to the runner?

  • Running on an empty stomach: it is fraught with fainting.
  • Run on a full stomach. During exercise, digestion slows down a lot (energy is needed by working organs), and food in the stomach is not digested.
  • To breathe only with the nose, or to deliberately slow your breathing when you want to speed it up. Due to the lack of oxygen to full load is not enough strength.
  • Hurry up with an increase in load, force it. If the body is not ready for it, it will respond with trauma, catarrhal diseases, etc.
  • Ignore strength training.
  • Little to drink. Dehydration leads to fatigue. Drinking in hot weather is necessary constantly and in small sips.

5. What is dangerous about running?

There is, of course, a risk of injury. But most often their causes are natural susceptibility to injuries (weak locomotor system), incorrect running technique, unfortified problem areas (back, legs).

It happens that such a sport is categorically not suitable for the body. Therefore, if you are persistently pursuing injuries, find another sport for yourself.
But the most important “minus” of running is contagious! Often, the whole family sits on it, and then friends.

And these crazy runners multiply an army of bezgozavisimykh, who have greatly changed food habits, including develop persistent indifference to alcohol and fast food.

6. What gadgets will help the runner?

If the use of devices in professional sports is fully justified (almost constantly need to control the speed and pulse), then in amateur running you can often do without them.
I would recommend wearing gadgets (heart rate monitor, stopwatch with GPS-navigator):
– people who like to run fast and do not know how to run slowly. There is a possibility that high heart rate readings on the monitor will cause the runner to slow down;
– if you do not know the distance (navigator or stopwatch will help you to understand how much you ran – in kilometers or minutes / hours);
– experienced runners who are preparing for competitions;
– people who drive weight. This should be done with long-term low-intensity load on a specific pulse.
In all other cases, I think gadgets are just a tribute to fashion.

7. Why do I need a trainer if I can run on my own?

Coach needed:
novice runners to understand the training system and master the technique of running;

an experienced runner who wants to improve the result in order to evaluate his training system;

to improve or change the technique of running;

Those who do not have the time and desire to think through a training plan, and who need a wand.

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